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By Jennifer Vagios, MS, RD, APOGEE Dietitian

With so many great restaurants with tempting dishes and big portions, there’s no question that dining out in Westchester County can take a toll on your waistline and undermine your plan for healthy eating. And, since the average American consumes 4.2 meals per week prepared outside the home, it’s a universal challenge. But, there is a survival guide-one that’s easy to follow and still affords a memorable dining experience-so you can tip the waiter without tipping the scales.

Here’s my menu of easy-to-follow tips for healthy eating at restaurants:

• Before ordering, think about how hungry you really are. Keep checking in with yourself throughout the meal and only eat until you feel satisfied.
• Never skip meals before dining out. If it’s been several hours since you’ve last eaten, make sure to have a light snack. There’s less of a chance you’ll overeat.
• Decide what you’ll eat before you get to the restaurant. Most menus are available online, including their daily specials. Browse through before you dine in order to make healthier choices.
• Try to order before your dining companions do so you won’t be influenced or feel pressured by what they choose.
• Split a dish with someone and ask for two plates to cut back on total calories and the fat. Most dinner entrees are plenty for two.
• Order two appetizers or an appetizer and a salad versus a full entrée and other courses.
• Let tonight’s dinner provide tomorrow’s lunch. Restaurant portions are typically much larger than then they should be. Consume only half your entrée and bag the rest. You’ll save time, money and unwanted calories.
• If you want dessert, have dessert—but consider splitting it or ordering a fruit sorbet, frozen yogurt or just a cappuccino.

Even high-end restaurants specializing in haute cuisine have accepted if not embraced the trend toward healthy eating. Regardless of how sophisticated their menus, most are delighted to honor any special requests (steamed instead of fried, sauce on the side, for example). They recognize what’s most important—that you thoroughly enjoy your meal.